Warm Up:
- Hip Circle
- Reverse Hypers
- Band Pull Aparts
- Rotator Cuff rotations
Strength Training:
Overhead Squat (Find 1rm):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 245x1, 265x1, 275x1 (start reverse pyramid at 85%)
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 40x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Barbell Hip Thrusts:
- 227.5x 10, 10, 10 (go up 2.5 lbs)
GHD Sit Ups:
- 5x10
Conditioning:
AMRAP in 10:00 of:
- 5 Power Snatches @ 115
- 5 Overhead Squats @ 115
- 5 BTN Snatch Push Presses @ 115
- 50 Double Unders
Score: 4 rounds + 3 power snatches
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